130813

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Dear people from the best country in the world (and the home of the Commodore Ute),

We are planning to bring the February swing of The Para Bellum Series through Oz, and we need your help. We’ve been to Brisbane, Sydney, and Perth, and now I really want to see Melbourne. If any of you would like to host, or know a gym that would like to host—please email Info@TheOutlawWay.

Also, if anyone has five jet-skis we could borrow while we’re in Oz, please contact us (kidding, sort of).

Daniel Brown – 395# 3RM Front Squat:

Camp “Connectivity” Coach, Mike Poppa, solving complex movement problems, and having great hair.
photo

WOD 130813:

Compare 1 and 2 to 130716.

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50′ Walking OH Lunges 115/75#
25 Burpees

75 thoughts on “130813”

  2. M/27/170#/NorCal

    BBG
    1) 250# (up 7#’s from last time)
    2) 225# no misses

    Strength
    1)230# – 265 – 300 – 315
    2)210 – 240 – 255 – 270

    Conditioning
    9:56 Rx

  3. Am I reading this write. In bbg 1. It’s 3 cleans and then 1 jerk. Then in bbg 2 we do 3 position clean and jerk? So the full clean and jerk 3 times?

  4. BBG
    1) still no full movements, only power and no split jerks so push jerks. Got the 120kg out but missed the jerk
    2) 110kg no issues, can’t wait to go heavy again next week

    Strength
    Both squats were done to the depth of a box just above parallel. Still can’t go any deeper because of hip flexor but def getting better.
    HBBS) off of 180kg
    Front squat) off of 160kg

    Cond) 10:33rx very slow and controlled lunges but no hip pain

  5. 1)135-165-(205)-205PR
    2)185
    1)215-245-280-295
    2)185-210-225-240
    Cond
    21:40 my body forgot how to do consistent DU’s for the 2nd time.

    #TheOutlawWayAfghanistan

  6. 1) 185# fail @3rd rep 195#
    2) 165# 3/3

    1) 195# 225# 255# 270# dnf last set
    2) 160# 180# 190# 200#

    Cond – 21:50Rx
    Need work on DU during WODs. I can string together alone but need to wrk during wods. OH Lunges are not in my wheel house…and burp were have paced at best. Grade C –

  7. BBG:
    1) 195# (up 20# from 130716)
    2) 175# (up 10# from 130716)
    S:
    1) 245, 285, 320, 340#
    2) 215, 230, 260, 275# (3RM from Saturday)
    C:
    DND

  8. BBG
    1) 285 (+10)
    2) 260
    Strength
    1) 265-305-345-365
    2) 255-285-305-320×1 (fail)
    Conditioning
    10.20

    #TheOutlawWayAfghanistan

  9. 1&2) Went light today and really worked on form. Worked up to 235lb. Feel like my C&J is going nowhere lately so I tried to really drill my Jerk form.

    HBBS: 240 – 275 – 315 – 340
    FS : 235 – 255 – 270 – 285 (All good on both HBBS and FS)

    Cond: 11:13 – Legs didnt want to work too well after all those squats. Handled the lunges fine but burpees were just stupid slow and caught my feet a few times on the double unders

  10. BBG
    1) 215#
    2) 195#

    Strength
    1) HBBS: 235#,275#,310#,330#

    2) Front squat: 205#,230#,245#,260#

    Conditioning
    11:56rx

  12. c+j 205
    90% 185
    hbbs(405) barely finished the last set, rested about 3:30 between the last couple sets
    fs(320)
    con 11:34

  13. BBG
    -3 pos clean @225 (PR for 3)
    Strength
    -this evening, kinda procrastinating
    MetCon
    -50 DUs
    -50′ OH lunges (115)
    -25 burpees
    Time-16:07

  15. BBG:
    1. 250#
    2. 225# no misses
    Strength:
    1. Based off 350#
    2. Based off 300#
    Conditioning:
    11:00

  16. Just wanted to ask people here instead of the forum…

    Everytime I do clean and jerks, I have a bad mobility problem in my chest/lats (could also be in my rear shoulders…). Pretty much I get a sharp pain on the jerk that shoots down my lats. Also, on heavy cleans, its typically hard to breathe and my chest is really tight after dropping the bar.

    Any advice on stretching/warmups/rolling to help alleviate this? I’m pretty positive its just a mobility problem. I’ve been rolling a lot of lacrosse balls and thoracic rolling and trying to get loose, but I wanted to see if someone else could throw some advice in that maybe I’ve missed.

    • Have you rolled out your lats? Google SMR and lats and start doing that on a daily basis.

      • Thanks for your reply Poppy. I got a rumble roller in yesterday and watched some videos about crossing your arms and rolling, so I actually did this yesterday before I saw your comment. I’ll keep doing that once or twice a day for now and see if it makes a difference.

  17. BBG.
    1) 110 kg
    2)100kg

    Strength.

    1) 125 kg; 135kg; 155kg ; 165kg
    2) 105 kg ; 115kg; 120 kg; 130kg

    I did not do conditioning as my legs was buggered.

    #Outlaw day 3

  18. 1) 165# (+20# since 16/07/2013)
    2) DND

    Strength:
    HBBS : 160/185/210/220(2 reps :/)
    Front squats: 145/170/180/190

    Conditioning: 10:02min. 2 rounds RX

  19. 1) 205#
    2) 185#
    Strength
    HBBS – based on 315#
    FS – based on 265#

    No time for conditioning…

  20. M/17/155#

    BBG:
    1) 195#
    2) 175#

    Strength:
    HBBS) 185-210-240-255
    FS) 170-195-205-220

    Conditioning: First time doing OH lunges, scaled to 95#
    14:27 (My DU still suck when I’m fatigued)

  22. 1) 3 pos. clean: 225 (way too many misses at this weight and 235. Need more patience.)
    2) skipped.
    3) HBBS: 245,280,315,335
    4) FS: 225,255,270,285
    5) COND: 12:41rx (could not move quick on burpees?? All OH lunges UB and 2/3 UB doubles)

  23. BBG

    1) No C & J today. Did this: 15 minutes to establish a Max Jerk: 215 – 225(f)

    Strength

    1) HBBS: 205-235-270-285
    2) Front squat: 175-200-215-225

    Conditioning: later

  24. On vacation this week, doing what I can at a globo.

    Strength:
    1) 210, 245, 275, 295
    2) 195, 225, 235, 250

    3) P rows from yesterday: 135x2x10 145x2x8

    Conditioning:
    3x500m row
    Rest 1:1

  25. M/19/190
    1) 215 (30 lbs. increase from last time)
    2) 195
    Strength:
    1) based off 405
    2) based off 315

    conditioning: 15:38 with axel bar

  26. 27/170#/5’9″/M/CenEast

    1/1/1 – First day back from vacation…ready to go

    3 Pos. C&J: 185# – failed at 195 when fingers slipped off bar prior to Jerk. Also, did not do this prior due to another vacation…

    3×1: 165# 3/3

    HBBS: Off of 320#. Done.
    FS: Off of 260#. Done.

    Conditioning: 13:05 Rx. DUs unbroken; lunges broke each at 25′ turnaround; burpees f@cking suck

  27. BBG

    1) 225 missed j
    2) 205
    Strength
    1) Based on 95% of 285
    2) Based on 95% of 275
    Conditioning
    10:36

  28. BBG:
    1.) 235~85%, 250x2f ~ grip
    2.) 210 ~ 3/3

    Strength:
    1.) 205×8, 235×6, 265×4, 285×4
    2.) 210×5, 240×4, 255×3, 270x1f

    Conditioning:
    8:40

  30. 1) 185# (10# pr from last time)
    2) 165#
    1) off 345#
    2) off 275#
    Conditioning:
    14:29, scaled lunges to 95#
    4:40
    5:20
    4:29

    • Attended the first of the Para Bellum Camps series this past weekend. What an amazing experience! Lots of high level info to absorb and use in the future. Plus some funny ass shit went down. All I can say is that we all know what it feels like to be “gang banged”…

  31. BBG Skipped Recovering from sprained wrist
    BS 230-265-300-315
    FS 215-245-260-275
    Conditioning
    9:40RX

  33. BBG:
    1) 275#, failed hi hang on 285
    2) 255# no misses
    Strength
    1) 300/345/390/415
    2) 250/295/310/330 (failed last rep)
    Conditioning
    7:38 rx, du, and lunges ub.

  35. BBG:
    1) 170#
    2) 155#
    Strength
    1) 170-195-220-235
    2) 155-175-190-200
    Conditioning
    9:40

  37. 2/3/3
    BBG:
    1) 205
    2) 185

    Strength:
    1) Off of 315
    2) Off of 260
    Tibial tuberosity starting to hurt when bouncing out of the bottom. Hopefully it’s only temporary.

    Cond:
    14:02
    Did 100′ unweighted lunges because of knee

  38. bbg
    1.)255
    2.)232
    Strength
    1.)270,310,355,375 (felt good)
    2.)245, 280, 295, 315(2) Struggling keeping elbows up
    Cnd:
    10:55

  39. BBG:
    1) 245#
    2) 225#

    Strength:
    1) 275# / 315# / 355# / 365# (had to do 2×2)
    2) 245# / 275# / 295# / 310#

    Conditioning: 13:11 – slow ass burpees continue to suck all the time out of my workouts

  41. BBG:
    1) 275 but missed jerk, did 255 all the way through though
    1a) 245, hit all of them
    Strength
    HBBS: 245, 275, 315, 345
    FS: 225, 255, 275, 275
    Cond.: Rx 11:53, burpess -_-

  42. CnJ- 225
    3×1@200 3/3
    HBBS- off 325 went 2+2 on last set
    FS- off 285 went 2+1 on last set
    New breathing to prevent habit of hyper extension and protect me back.
    METCON- 12:53

  43. BBG
    1) 250 same as last time but I’m happy with it
    2) 225

    Strength
    1) 235, 270, 305, didn’t do last set
    2) 205, 230, 245 didn’t do the last set
    Squats were super tough today had nothing left in my legs for each of the last sets

    Conditioning
    9:26

  44. F/49/160#

    BBG
    1.) 138
    2.) 138 (133 for 130716. Not posting at that time)

    Strength
    HBBS off of 238
    FS off of 183

    Conditioning
    15:13 Rx

  45. 1) Missed high hang on 295. Hit 280.
    2) 265

    Strength

    1) off 405 – missed last triple on last rep
    2) off 355 – missed last triple on last rep

    Conditioning

    Practiced a team workout for this weekend’s competition .

  47. F/49/160#

    BBG
    1.) 138
    2.) 138 ( 133 on 130716, but was not posting at that time)

    Strength
    1.) HBBS off of 238
    2.) FS off of 183

    Conditioning
    15:13 Rx

  50. BBG
    1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk) 217# (10#PR)
    2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) 199#
    Strength
    1) HBBS: 225-255-290-305 felt good
    2) Front squat: 185-200-210-230
    Conditioning
    16:36.. thought I could do it faster.. 3/2/2

  52. 1) 265
    Failed hi hang twice @ 280.
    Pinned- fucking legs

    2) nope

    Squats:
    Off 340: done
    FS: 235/255/275/285(pr for trip I think)

    3/6/6

  53. BBG
    1) 235 (missed from the hip x2, made it on the 3rd try after setting it on the floor after the hang)
    2) 120
    Strength
    1) 155-175-195-205
    2) 135-155-165-175
    Conditioning
    17:45 w/ 75# and 75 singles

    #TheOutlawWayAfghanistan

  54. 1) 315 PR
    2) 285
    1) off 540
    2) off 400
    Conditioning – 9:02 with heavy rope. Burpees felt super slow.

  56. BBG:
    1) 185 struggled with catch
    2) 175
    Strength:
    1) complete off 380#
    2) complete off 300#
    Conditioning:
    Complete RX. 21:00 frustrated- should have split the work today up instead of doing it straight through

  57. 1) 150# (-10) SUPER frustrating day. floor & hang felt great, COULDN’T stand up with the weight out of the clean from the hip. Jerks all felt easy.
    2) 140#
    HBBS off of 215. Doing 4 reps of what WAS my 1rm in January helped make up for the 3 position clean suckfest 🙂
    FS off of 180.

    Cond- 9:56 RX. LIKED!!

  58. bbg: 170 5# pr
    2) 3×1 at 152.5

    strength
    1) off of 215 no misses
    2) off of 200 no misses

    conditioning
    19:45 had to take a break and change 115 to 95# for the lunges when I couldn’t stand up out of the first lunge. apparently squats make your legs tired.

  60. BBG:
    1) 215#
    2) 195#
    Strength:
    1) Off 355#: 230#, 265#, 300#, 320#
    2) Off 280#: 195#, 225#, 240#, 250#

  62. BBG
    1)205
    2)185
    Strength
    1)220,250,285,300
    2)195,220,233.5,247.5
    Conditioning
    13:33 burpees sucked. UB double unders each round

    TheOutlawWayOkinawa

  63. m/34/5’8″/180lb
    1) max 3-pos C&J – 235
    2) 3-pos C&J @ 90% – 205
    3) HBBS – 205-230-260-275
    4) FS 190-215-230-245
    Cond: 12:33

  64. BBG
    1) 225
    2) 205

    Strength
    1) HBBS: 280,320,365,385 went off approximately 2 minutes rest
    2) Front squat: 245,275,295,315 went off approximately 2 minutes rest

    Conditioning: 13:21
    3 rounds for time of:
    50 Double-Unders
    50′ Walking OH Lunges 115 -right fingertips went a bit numb so need more shoulder mobility
    25 Burpees

  67. BBG 1) 195# (compare to 185# on 130716)
    Str 1) 200-230-265-280
    Str 2) 4@80%, 3@90% – 205-230
    Cond – Didn’t plan my time well this morning. Capped at 15:00.
    Scaling: 25′ OH walking lunges @ 95#.
    2R + 50DU in 14:26

  68. BBG
    1) 60kg – failed on the hihang at 65kg
    2) 55kg

    HBBS
    8×72,5 6×82,5 4×92,5 3×97,5 – first time I didn’t do all the reps, backed out with the last rep, was dizzy

    FS
    5×62,5 4×72,5 3×77,5 3×82,5(PR)

    Cond:
    3 rounds
    50 double unders
    15m OH walking lunges 2x20kg KB
    25 burpees
    –> 14:48

    MFS – 533

    was a bit afraid of the backsquats AND the conditioning. really glad with how it went.

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